Written by Kyle Hunt | BEXSci.
Fact checked by Kirsten Yovino, CPT Brookbush Institute
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Kim Kardashian, one of the most recognizable figures in the world of entertainment and fashion, is celebrated not only for her entrepreneurial success but also for her physique. As a mother of four and a multi-faceted businesswoman, she has managed to maintain a stunning level of fitness and a figure that turns heads wherever she goes.
We're about to dig into Kim Kardashian's training and diet to uncover the secrets behind her fit body and strategies to stay in shape. From rigorous early morning workouts to strict dietary choices, we'll explore how she maintains her famous physique and the insights you can apply to your own fitness journey.
Table of Contents:
- Who is Kim Kardashian?
- Kim Kardashian's Fitness Journey
- What Is Kim Kardashian Workout Schedule?
- Kim Kardashian's Workout Routine & Principles
- Kim K's Diet Plan
- What Supplements Does Kim Kardashian Take?
- Is Kim Kardashian On Ozempic?
- Tips for Eating and Exercising Like Kim K
- FAQs
Who is Kim Kardashian?
Kim Kardashian is one of the most famous people in the world. She's most known for being a reality star, appearing on reality TV shows like "Keeping Up with the Kardashians," where she and her family shared their personal lives. Kim has two sisters, Kourtney and Khloe, who you're likely already familiar with.
Khloe has also become well known for her significant weight loss, which you can read about in our article: Khloe Kardashian Weight Loss: How Did She Lose Weight?
Kim became widely recognized after a private video of her was leaked in 2007. But instead of letting that define her, she used her fame to launch successful businesses, including beauty products and clothing lines like KKW Beauty and Skims.
Kim is also influential on social media, promoting her brands and interacting with her fans. Beyond her business success, she has used her platform for advocacy, focusing on criminal justice reform and other social issues. She has been involved in philanthropic efforts and has made a name for herself as a media personality and businesswoman.
Kim Kardashian's Fitness Journey
When you are in the public eye and known at least in part by your physique and body composition, fitness often plays a significant role in your life. That has been the case for Kimmie K.
She is no stranger to working out but recently took things up a notch. It started with an idea to wear Marilyn Monroe's "Happy Birthday, Mr. President" dress at the 2022 Met Gala. It's the same dress the iconic movie star wore in 1962 when singing Happy Birthday to JFK at Madison Square Garden. The problem was it didn't fit.
In 2016, the dress sold for a reported 4.81 million dollars, making it one of the most expensive dresses in the world. Any alterations are out of the question, with a dress worth that much. So, Kim got into the dress the old-fashioned way.
By losing weight.
With only three weeks before the event, she needed an aggressive approach. The diet consisted of a primarily protein and veggie meal plan that was extremely low calorie, particularly low carbohydrate. Kim combined the strict diet with lots of cardio and sauna sessions. It worked. She lost 16 pounds and fit into the dress at the end of the three weeks.
An extreme diet like the one Kim followed in preparation for the Met Gala is not healthy or sustainable for most people. However, sometimes, that is required when you have a big goal to achieve quickly. The key is returning to a more sustainable diet and exercise plan, like this meal plan for weight loss, after reaching your target.
What Is Kim Kardashian's Workout Schedule?
Kim's workout schedule involves five or six days a week of resistance training consisting of upper boy workouts, lower body workouts, abs, and cardio. Although she performs cardio several times throughout the week, 85% of her time is devoted to weight training.
Here is Kim's weekly training schedule:
- Monday: Lower Body
- Tuesday: Upper Body and Cardio
- Wednesday: Rest Day
- Thursday: Lower Body
- Friday: Upper Body and Cardio
- Saturday: Abs and Cardio
- Sunday: Rest Day
Interested in checking out some other 5-day routines? Check out this 5-Day Workout Split to build muscle and strength!
Kim Kardashian's Workout Routine
Before embarking on Kim K's workout routine or any fitness program, it's crucial to consider a few factors. First, assess your fitness level to ensure the routine aligns with your capabilities and goals. Kim's goal is to build lean muscle mass, which is what her workout program targets.
She also works with a personal trainer to help reinforce proper technique. Another thing to consider is time commitment. Consistency is paramount, so evaluate your ability to commit to a regular exercise schedule before diving in. You do not need to work out five hours per week or more like Kim to see progress.
A 3-day split or 4-day split is all that it takes. That said, if you can commit to a Kim K level of dedication, the results will reflect that. Lastly, if your gym doesn't have a particular piece of equipment, feel free to substitute a similar movement.
Please note that Wednesdays and Sundays can either be rest days, or if you're feeling up to it, you can tack on the cardio of your choosing. Interested in some serious Kim workout inspiration? Check out the video below of her training her legs!
Monday: Lower Body (Glute Focused)
The first weight training session of the week is a glute-focused leg day, which Kim shared with followers on her Instagram stories. It's Kim K's workout - what did you expect? In all seriousness, if you have a particular body part you want to prioritize in your training, doing it at the beginning of the week while you are fresh makes sense.
A split stance good morning is a movement that involves a hip hinge while maintaining a split stance. The exercise targets the hamstrings, glutes, and lower back. Kim performs four sets for twelve reps on each side.
The following two exercises are banded thigh lateral squats and banded kneeling hip thrusts. Adding resistance bands to an exercise increases the resistance throughout the movement and helps you build more muscle. Kim finishes the workout with two quad-dominant exercises.
|
Exercise |
Sets |
Reps (each side) |
|
Split Stance Good Morning |
4 |
12 |
|
Resistance Band Thigh Lateral Squats |
4 |
12 |
|
Resistance Band Kneeling Hip Thrust |
4 |
12 |
|
Heel Elevated Dumbbell Goblet Squat |
4 |
12 |
|
Dumbbell Reverse Lunge |
3 |
12 |
Tuesday: Upper Body and Cardio
The second workout of the week is a combo of upper body and cardio. The upper body portion of the training consists of four basic compound exercises to hit all of the major upper body muscle groups.
First up is the barbell overhead press. The OHP, as it's called, is a shoulder exercise that you can perform in the sitting or standing position. Bigger shoulders help make your waist appear smaller.
Next is a machine chest press followed by assisted pullups. In a video posted on Kim's Instagram story, she was pumping out reps of pull-ups. Pull-ups are one of the best lat exercises you can do. If you are short on time, you can superset these two exercises together. A push/pull combo pairs together well. To finish off the upper body, Kim does four sets of bench dips to work the triceps.
Remember when I said Kim doesn't spend much time on cardio? Well, this is a perfect example. Her cardio routine, consisting of battle ropes and treadmill sprints, only takes ten minutes. The key is high effort.
|
Exercise |
Sets |
Reps |
|
Overhead Barbell Press |
4 |
8-10 |
|
Machine Chest Press |
4 |
8-10 |
|
Assisted Pullups |
4 |
8-10 |
|
Bench Dips |
4 |
8-10 |
|
Cardio: |
|
|
|
Battle Rope |
5 |
30s on / 30s off |
|
Treadmill Sprints |
5 |
15s on / 45s off |
Thursday: Lower Body (Glute Focused)
After a rest day on Wednesday, Kim is back at it for another glute-focused lower body session. As you will notice, Thursday's workout consists of mostly different movements from Monday's workout.
The primary exercises of the day are belt squats and barbell hip thrusts. Belt squats offer reduced spinal compression and allow for a more upright posture, targeting the lower body muscles while minimizing stress on the spine. The barbell glute bridge is one of the best glute-building movements you can do. This combo will help you build muscle across your entire lower body.
|
Exercise |
Sets |
Reps (each side) |
|
Weighted Side Lying Clam Shells |
3 |
16 |
|
Lateral Goblet Squat |
3 |
12 |
|
Belt Squat |
4 |
12 |
|
Seated Abduction Machine |
4 |
12 |
|
Kettlebell Romanian Deadlift |
4 |
12 |
|
Barbell Glute Bridge |
4 |
12 |
|
Banded Monster Walk |
- |
30 |
Friday: Upper Body and Cardio
Friday's workout is an upper body routine focusing on the shoulders, back, and arms. Although this routine has more exercises, you can take shorter rest periods between sets to get the workout done faster. The workout, plus cardio, should only take 60 to 90 minutes.
|
Exercise |
Sets |
Reps |
|
Seated Dumbbell Shoulder Press |
4 |
8 |
|
Barbell Curl |
3 |
12 |
|
Dumbbell Hammer Curl |
3 |
12 |
|
Machine Lateral Raise |
3 |
12 |
|
Lat Pulldown |
3 |
12 |
|
Cable Facepull |
3 |
12 |
|
Triceps Pressdown |
3 |
12 |
|
Cardio: |
|
|
|
Battle Rope |
5 |
30s on / 30s off |
|
Treadmill Sprints |
5 |
15s on / 45s off |
Saturday: Abs and Cardio
The last workout of the week is quick, just abs and cardio. Saturday's training is one Kim can do anywhere. All four ab exercises are bodyweight exercises, meaning you can do them right in your living room or home gym. Perform the ab workout in a circuit, back to back, with minimal rest between exercises.
|
Exercise |
Sets |
Reps |
|
Lying Leg Lifts |
3 |
10-20 |
|
Reverse V-Ups |
3 |
10-20 |
|
Bicycle Crunches with Clap |
3 |
10-20 |
|
Plank |
3 |
60s |
|
Cardio: |
|
|
|
Stair Machine |
- |
20-30 minutes |
Kim Kardashian’s Workout Principles
Success leaves clues. If you want to train like Kiki, here are three principles the average person can follow to get into their best shape.
1) Early Morning Workouts:
When your schedule is as jam-packed as Kim K's, it's not about finding time; it's about making time. Kim meets her trainer at 5:30-6:00 for a strength training session nearly every morning.
The take-home point? If you struggle to find time to get to the gym, you might have to wake up early and go first thing in the morning. It won't be easy at first, but once you get used to it, the feeling of accomplishment will make the early wake-up call worth it.
2) Emphasize Weight Training:
Kim says 85% of her training is resistance training focused. Lifting weights provides numerous benefits, including increased muscle strength, muscle mass, bone density, and metabolism. It also contributes to better body composition and increased energy levels.
You can't go wrong with spending most of your time at the gym in the free weight section.
3) Consistency:
Kim trains 5-6 days a week for 1.5-2 hours each session. It's this level of consistency that has led to her results. She doesn't skip workouts, regardless of how busy her schedule is.
You don't need to be in the gym daily, but stick to it once you set a realistic workout schedule.
Looking for more great tips? Check out the video below, featuring Kim's personal trainer, Melissa Alcantara.
Kim Kardashian's Diet Plan
Kim is known for trying a lot of different diet plans. She has followed an Atkins diet, a Plant-Based Diet, and the super strict Met Gal diet we discussed earlier. However, her baseline diet is rooted in balance.
Once you follow this formula, you can make easy swaps while sticking to the same plan. For example, instead of dinner for rice, have roasted sweet potatoes to go with.
|
Meal |
Food Items |
|
Breakfast |
Smoothie: |
|
Mid-Morning Snack |
Handful of baby carrots |
|
Lunch |
4 oz grilled chicken breast |
|
Mid-Afternoon Snack |
1 medium apple |
|
Dinner |
4 oz white fish |
Total daily nutrition breakdown: 105g of protein, 140g of carbohydrates, 70g of fat, and 1610 calories
What Supplements Does Kim Kardashian Take?
If you want to emulate Kim Kardashian's diet routine, you'll need to throw a few supplements into the mix. Sea moss into smoothies, protein powder, and her own pre-workout energy drink are the three products that will complete your Kim K. supplement stack.
1) Sea Moss:
Rich in folate, vitamin K, vitamin B, iron, iodine, magnesium, zinc and calcium, you can either purchase Sea Moss Capsules or add the gel form into your smoothies as a way to get more nutrients in your diet.
2) Energy Drinks:
You just saw how hard Kim works in the gym, and her pre-gym drink has a lot to do with the energy she brings. She has partnered with wellness brand Alani Nu and has her own energy drink, which is low-cal, low-carb, and zero-sugar.
It has 200 mg of caffeine per 12 ounce can and gets tons of positive reviews for its energy-boosting effects and delicious flavors.
Alani Nu Kimade Energy Drinks on Amazon
3) Plant-Based Protein Powder:
Protein powder when you're lifting weights is essential for maintaining and building muscle. Kim adds plant-based protein powder into her smoothies every day. Check out our article on the 7 Best Vegan Protein Powders to pick the best one for you! I also really like Truvani, as it's organic, vegan, and tastes delicious!
Truvani Protein Powder on Amazon
Is Kim Kardashian on Ozempic?
There has been a lot of speculation regarding whether Kim Kardashian and her sister, Khloe, lost significant weight using prescription weight-loss drugs that include the ingredient semaglutide. The three prescription drug options featuring semaglutide include Ozempic, Rybelsus, and Wegovy.
Both Kardashians have denied using semaglutide, with Kim attributing her weight loss to healthy habits, including eliminating sugar, junk food, and fried foods, along with a strict diet and hard workouts.
You can see Kim's Today interview below where she talks about her weight-loss journey.
Even though Kim K denies using Ozempic, it can be a good option for those with significant weight to lose. If you're interested, speak with your doctor about it. And, to learn more about semaglutide, what it is, and who it's best for, head to our article: How Much Weight Can You Lose On Semaglutide?
Tips for Eating and Exercising Like Kim Kardashian
If you are wondering how to get fit like Kiki, here are three tips to help make the process more manageable.
1) Consider Working With a Personal Trainer:
One thing Kimmie K consistently does is work with a professional trainer. Engaging with a personal trainer provides personalized guidance, expertise, and motivation tailored to your specific fitness needs and goals.
A trainer can design a customized training plan, ensure proper form to prevent injuries, and offer consistent support, significantly increasing the effectiveness and efficiency of your fitness journey.
2) Set Goals:
When Kim had to lose weight to fit into Marilyn Monroe's dress, it forced her to set SMART goals. Setting SMART (Specific, Measurable, Achievable, Relevant, Time-Bound) goals helps clarify and structure your own fitness goals and aspirations.
It allows you to track progress, stay focused, and maintain motivation by breaking down larger objectives into smaller, attainable milestones. This goal-setting approach enhances accountability and empowers you to make tangible strides toward your desired fitness level.
Check out our article that discusses the FITT Principle, as this is a great place to start when learning how to set good goals!
3) Keep it Simple:
When analyzing Kim's workout and diet, it's easy to see its simplicity. Simplifying your fitness routine makes it more sustainable and accessible. Avoiding overly complex or time-consuming workouts ensures you're more likely to stick with your exercise plan over the long term.
If you're just starting out and can only make time for a 2-day split, do that! You can still see results and is far better than not doing anything at all.
A straightforward and manageable routine is easier to integrate into a busy schedule and reduces the likelihood of burnout, making the fitness journey more enjoyable and achievable.
FAQs
Questions about the Kim Kardashian workout routine? Let's answer them!
How many hours a day does Kim Kardashian work out?
Kim typically works out for an hour and a half to two hours 5 to 6 days weekly.
How many times a week does Kim Kardashian work out?
She usually works out 5 to 6 times a week to maintain her fitness.
How much weight does Kim Kardashian squat?
Kim does not focus on lifting heavy weights during her workouts, focusing on higher reps with shorter rest periods.
What does Kim Kardashian do for cardio?
Kimmie incorporates various forms of cardio into her workout routine, including activities like battle ropes, treadmill sprints, and using the stair machine.
How many hours does Kim Kardashian sleep?
Although she's extremely busy and routinely wakes up before 5:30 a.m., Kim still aims for 7-9 hours of sleep per night.
How did Kim Kardashian get so fit?
Kim got fit just like the rest of us can, through hard work and dedication to an exercise routine. She is in the gym consistently and follows a strict diet.
Kim Kardashian Workout Routine: Final Takeaways
Kim Kardashian's workout regime and diet plan offer valuable insights into her disciplined approach to maintaining her famous physique. From consistent workouts blending strength and cardio to a balanced diet emphasizing portion control and nutritious choices, Kim's daily life reflects a commitment to fitness.
While her routine may not be a one-size-fits-all solution, the principles of dedication, weight lifting, and mindful nutrition are universal takeaways. As we draw lessons from Kim's approach, let it be a catalyst for cultivating positive habits in your own life.
Interested in seeing how another fit Kardashian exercises and eats? Check out the Khloe Kardashian Workout Routine & Diet Plan and read this article detailing the Khloe Kardashian Weight Loss Journey! Or, for another female celebrity-inspired routine, head to the Brie Larson Workout.
Images courtesy of Kim Kardashian's Instagram
Kyle Hunt
Author